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Best Cooking Methods that Keep Vitamins in the Food

Most of our cooking methods destroy the number of vitamins and minerals present in the food. Learn cooking techniques that help preserve nutritional value of the food.

Exercise & Fitness By Himanshu Sharma / Jun 16, 2014

Cook Wisely to Make your Food Healthier

Most of our cooking methods destroy a considerable amount of vitamins and minerals that are present in the food. This keeps us from getting the nutrients that we should from the food and as a result, lead to shortage of vitamin and mineral reserves in the body. It is more problematic for those with digestive issues as the food that has lost its nutritional content takes longer to digest or sometimes doesn’t get digested at all. Here are some directions to preserve the nutritional value during cooking. (Image source:Getty)

Quick Cooking

The more time you keep food on the burner, the more the minerals and vitamins will be lost. Heating food for long can destroy water soluble vitamins like vitamin C and vitamin B group. Remember not to heat the food for long. (Image source:Getty)

Cooking in Low Temperature

Always cook your food at low temperature. The higher the cooking temperature the more vitamins and minerals will be removed from the food. (Image source:Getty)

Put a Lid

When you are cooking, try to minimise the exposure of the food to light as doing so affects the amount of vitamins in the food. Cover the cooking pot with a lid. Moreoever, doing so will shorten the cooking time. (Image source:Getty)

Don’t Fry

Frying destroys the nutritional value of the food. Heating oil can lead to growth of carcinogenic and pro-inflammatory substances in the preparation, which can cause the destruction of carotenoids such as pro-vitamin A. (Image source:Getty)

Cook with Less Water

Always cook with as less water as possible. Even when you are making soup, reduce the amount of water so the vitamins and other nutrients reach your body instead of going down the drain. (Image source:Getty)

Steam Cook

Steam your vegetables rather than boiling them to preserve minerals in the food. Cook at a lower temperature instead of boiling or heating in the oven. Steam cooking has a lower impact on vitamins and minerals than boiling or frying. (Image source:Getty)

Cook Vegetables without Peeling the Skin

Crock pot baking vegetables in the skin is one of the best cooking methods that retain nutrients. Moreover, there is no use of cooking water in the cooking procedure. (Image source:Getty)


Sauteing is a cooking procedure in which foods added to a hot, lightly-oiled pan. Sautéed vegetables retain their vitamins and minerals owing to relatively little oil, as well as taste and colour. Cut vegetables into bite-sized pieces so they can cook all the way through quickly. (Image source:Getty)

Grilling vegetables

In a warm weather, you can grill vegetables outside on the barbecue. Holding the vegetables with tongs above the flame, you can cook them evenly. Like steaming and roasting, grilling retains flavour as wells as nutrients. (Image source:Getty)

Ascertain that the Body gets what it Needs

You should always keep a check on whether your body gets what it needs. It is necessary to preserve the nutritional value of food that we eat is essential to our health. Therefore, it is very important to do nutritional testing of vitamins and minerals to rule out the risk of nutritional deficiencies. (Image source:Getty)


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